3200m x 3 (14.3K)

Temperature: 14 degrees centigrade (clear and cool)
Humidity: 88%
Location: Xizhi District Stadium
Start time: 06:30

Warm-up 2.5km,
60-70m strides x 5,

3200m x 3 (rest 1:30): 37:27.6

11:39.4 (88.0, 87.7, 87.0, 88.5, 87.6, 87.6, 87.1, 85.8), rest by jogging 200m in 89.6sec;
11:28.9 (83.4, 86.5, 86.2, 88.1, 86.2, 86.2, 86.5, 85.8), rest by jogging 200m in 88.7sec;
11:21.0 (84.4, 85.0, 86.4, 87.0, 87.3, 85.1, 85.1, 80.6) (last 200m: 38.1sec)

avg 11:29.77/rest 89.2s

++++++++++++++++++++++++++++++++++++++++

第一趟預計配 87s/400m ，想在 11:40 以內完成，順利達陣。第二趟愈跑愈順，不還是小心翼翼地跑。到了第三趟，因為是最後一趟，所以心理負擔更輕了，可惜最後兩圈累了，最後兩百公尺沒有辦法像五年前那樣開到 35sec。

這個課表今天是人生第三次練，速度是最快的一次。